Asian Development Foundation College

P. Burgos St. Tacloban, City

PHYSICAL FITNESS
AND GYMNASTICS

Prepared by
Iris Jeane D. Tamboboy
Module 3
Aerobics for Cardio-Respiratory Endurance
Rationale
Life is much more enjoyable when we are physically fit. Physical fitness is important to one’s life. It
indicates that you have the ability to face situations or changes with ease.
Physical fitness is a level of health in which an individual can do his/ her daily work, enjoy leisure time,
resist diseases, and meet emergency situations. It is a personal responsibility. Staying active keeps our body at
a high level.

After going through this module, you are expected to:

1.1 Students will be able to determine the concept of aerobics;
1.2 Students will be able to recognize practical hints for an effective aerobic exercise program; and
1.3 Students will be able to execute different aerobics exercise.

WARM-UP EXERCISE
ACROSTICS - Provide a phrase or word for every letter in the word AEROBICS, make sure that the
phrases or words that you put are connected to the meaning of aerobics.
A - ___________ B - ___________
E - ___________ I - ___________
R - ___________ C - ___________
O - ___________ S - ___________

LESSON 4

Aerobics for Cardio-Respiratory Endurance

Concept of Aerobics
The term refers to exercise or activities done regularly for a prolonged period and which
demand large amounts of oxygen. The exercises are rhythmic and sustained. While moving
vigorously, the heart muscle gets stronger as the stroke volume of blood with the oxygen from the
lungs is increased and is distributed to all parts of the body. At the same time, the body gets rid of
waste gases that go back to the lungs and exhale. Circulation is enhanced as the blood vessels
expand for the easy passage of pumped blood.
Activities such as walking, jogging, running, rope jumping, swimming, bicycling, and
dancing are considered aerobic in nature if they are done continuously for a period of approximately
30-45 minutes (except rope jumping) at least three times a week on alternate days.

The foremost objective of aerobic exercises is for cardio-respiratory endurance. The excellent
performance of the heart and lungs is an indication of physical fitness. Kenneth Cooper (1982),
considered the “The Father of Aerobics”, gives the following benefits derived from participation in
aerobic programs:
 1. Promotes strong and healthy bones
2. Helps control life’s physical and emotional stresses
3. Improves intellectual capacity and increases one’s productivity
4. Aids in the natural way of losing weight and keeping it off
5. Provides significant protection from heart diseases
6. promotes better and more effective sleep
Aerobic Exercises
1. Walking/Jogging 2. Jumping Rope

3. Swimming 4. Aerobic Dancing and Other Exercises Conducted with Music

Practical Hints for an Effective Aerobic Exercise Program

1. Choose an aerobic activity you like best. Concentrate on it. Later, learn other forms of aerobic
exercise as a variety of activities contribute to a more pleasurable workout. Be sure you know
exactly what to do in each exercise.
2. Provide yourself an appropriate outfit. Comfortable T-shirts and shorts can make you move freely.
A pair of running shoes and socks will complete your attire.
3. Set a regular time for your exercise. This may be early in the morning, after work in the afternoon,
or early evening. Stick to your schedule with at least 30 minutes to one-hour continuous activity, 3
times a week on alternative days.
4. Look for a suitable and safe place where you can have enough space to allow you to move about
freely. Avoid an air-conditioned room or a place where there is a direct draft.
5. Exercise with music as it makes the workout easier and more enjoyable. Choose moderately paced
music for warm-up, fairly slow music for cool-down stretches, and assorted lively pieces for your
workouts. A non-stop disco music tape provides steady beats. Hooked-on-classic or swings can
really get you going.
6. Learn how to take your pulse rate. Record your RHR,
7. Do not eat a heavy meal before exercising. Avoid liquor. Drink plenty of water and urinate before
workout.
8. Follow the steps below, nonstop (Walk or jog if you feel too tired, but do not stop until the final
stretch om the cool-down).
Warm-up (5-10 minutes)
Workout (15-30 minutes)
Cool-down (5-10 minutes)
The time allotment given below for each phase is flexible depending on your chosen activity and
your state of physical fitness.
9. If you have a heart ailment or you are obese, or you just underwent an operation, seek the help of a
physician before embarking on an exercise program.
10. You may experience a natural pain that comes with vigorous exercising. Listen to your body. If you
feel something wrong, stop the activity. If the pain persists, see a doctor.
11. Do not push yourself too hard. Exercise at your own pace. But always try to reach and maintain
your working heart rate.
12. Invite someone to join you. it is more fun exercising with others.
13. To achieve total fitness, accompany your exercise program with a balanced diet, adequate sleep and
rest, and practice desirable health habits.

ACTIVITY NO. 1

True or False. Directions: Read and answer the following statements below. Write True if the statement is
correct and put False if the statement is wrong.

1. Aerobics helps control life’s physical and emotional stresses.

_______ 2. Jogging is an example of aerobic exercise.
3. Do not eat a heavy meal before exercising.
4. Listen to your body. If you feel something wrong, stop the activity.
5. When doing aerobic exercises, avoid an air-conditioned room or a place where there is a
direct draft.
6. You can’t experience a natural pain that comes with vigorous exercising.
7. Don’t exercise with music as it makes the workout difficult and not enjoyable.
8. Circulation is enhanced as the blood vessels expand for the easy passage of pumped
blood.
_______ 9. Zumba is an example of aerobic exercise
10.Zumba cannot be considered as aerobic exercise.

ACTIVITY NO. 2
Direction: Create your own Aerobic Dance (Zumba) good for 5 days (Every day different music), please use
appropriate outfit for your dance. Each exercise, minimum of 5min. maximum of 8 minutes. Pass this activity on or
before December 10, 2020 on our Facebook Group. No more late submission this time!